5/20/19

CrossFit XD – CrossFit

Gymnastics

Pull Up/Dip Complex (AMRAP – Reps)

5 Wide Pull Ups

5 Ring Dips

5 Pronated Pull Ups

5 Ring Dips

5 Narrow Pull Ups

5 Ring Dips

5 Supinated Pull Ups

5 Rind Dips

5 Mixed Grip Pull Ups (R/L)

5 Ring Dips

5 Mixed Grip Pull Ups (L/R)

5 Ring Dips

*All pull ups and dips are performed strict. 60 total reps
*10 min Time Cap

Metcon

Metcon (Time)

3 rounds for time:

400 m run

15 thrusters #95/65

10 Bar Facing Burpees

Competition

Metcon (Time)

4 rounds for time:

400 m run

50′ Handstand walk

75 DUs
*HSW must be completed in 5ft increments, if you fail before a line you must start at the line behind you. Start with your hands behind the line.

Written by adminxd on May 20, 2019. Posted in Uncategorized

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